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Alphi's Annoying Me

by ReV R.
1 athletes joined

Program Description

Built momentum one there is none

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness, Muscle & Sculpting, Bodybuilding
  • Equipment
    At Home
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 08, 2025 10:35
  • Last Edited
    Jun 18, 2025 10:59

Summary

Get ready to tackle your fitness goals with "Alphi's Annoying Me," an engaging 8-week program designed for those who want to build strength and endurance with just three workouts a week. This bodyweight-focused plan emphasizes upper body and core workouts, featuring exercises like Side Planks, Bear Crawls, and Push-Ups to challenge your muscles effectively. Perfect for at-home training, you'll not only enhance your strength but also improve your overall stability and mobility. Join now and embrace the challenge!
Muscle Engagement
Front
Back
MuscleSet
Abs
25.6%
Chest
13.9%
Triceps
11.4%
Other
9.8%
Quadriceps
9.7%
Glutes
7.4%
Front Delts
7%
Stretching
5.9%
Hamstrings
4.7%
Adductors
1.9%
Forearms
1.2%
Abductors
0.7%
Middle Delts
0.5%
Rear Delts
0.2%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walking Calf Raise
4
15 reps
-
2
Side Plank
3
20 reps
-
3
Lunge (Bodyweight)
4
15 reps
-
4
90/90 Hip Flow
4
12 reps
-
5
Elevated Pigeon Stretch
1
2 mins
-
6
Couch Stretch with Reachovers
1
2 reps
-
7
World's Greatest Stretch
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
4
10 reps
-
2
Jump Squat
2
2
15 reps
18 reps
-
-
3
Wall Sit
1
1
1
30-
35-
40-
-
-
-
4
Dips Between Chairs
1
3
15 reps
12 reps
-
-
5
Bicycle Crunch
4
20 reps
-
6
World's Greatest Stretch
1
2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
3
20 reps
-
2
Bear Crawl
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Inch Worm + Push Up
3
5 reps
-
4
Push Up
3
6 reps
-
5
World's Greatest Stretch
1
1 mins
-
6
Elevated Pigeon Stretch
1
1 mins
-
7
Couch Stretch with Reachovers
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
3
20 reps
-
2
Bear Crawl
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Inch Worm + Push Up
3
5 reps
-
4
Push Up
3
6 reps
-
5
World's Greatest Stretch
1
1 mins
-
6
Elevated Pigeon Stretch
1
1 mins
-
7
Couch Stretch with Reachovers
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
3
20 reps
-
2
Bear Crawl
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Inch Worm + Push Up
3
5 reps
-
4
Push Up
3
6 reps
-
5
World's Greatest Stretch
1
1 mins
-
6
Elevated Pigeon Stretch
1
1 mins
-
7
Couch Stretch with Reachovers
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
3
20 reps
-
2
Bear Crawl
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Inch Worm + Push Up
3
5 reps
-
4
Push Up
3
6 reps
-
5
World's Greatest Stretch
1
1 mins
-
6
Elevated Pigeon Stretch
1
1 mins
-
7
Couch Stretch with Reachovers
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
3
20 reps
-
2
Bear Crawl
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Inch Worm + Push Up
3
5 reps
-
4
Push Up
3
6 reps
-
5
World's Greatest Stretch
1
1 mins
-
6
Elevated Pigeon Stretch
1
1 mins
-
7
Couch Stretch with Reachovers
1
1 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Plank
3
20 reps
-
2
Bear Crawl
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Inch Worm + Push Up
3
5 reps
-
4
Push Up
3
6 reps
-
5
World's Greatest Stretch
1
1 mins
-
6
Elevated Pigeon Stretch
1
1 mins
-
7
Couch Stretch with Reachovers
1
1 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
4
12 reps
-
2
Cossack Squat (Bodyweight)
4
10 reps
-
3
Tricep Dip (Bodyweight)
4
15 reps
-
4
Oblique Crunch
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Mountain Climber
3
25 reps
-
2
Alternating Lunge with Rotation
3
12 reps
-
3
Hip Bridge March
3
15 reps
-
4
Plank to Push Up
3
10 reps
-
5
1/2 Kneeling Adductor Rock Back
1
-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Supine Spinal Twist Stretch
1
1 mins
-
2
Dead Bug
3
15 reps
-
3
Plank
2
2
2 mins
1 mins
-
-
4
Burpee (No Push Up)
4
15 reps
-
5
Skater Hop
4
16 reps
-
6
Bulgarian Split Squat (Bodyweight)
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Butt Kicks
1
1 mins
-
2
Squat (Bodyweight)
4
25 reps
-
3
Lateral Shuffle
4
15 reps
-
4
Plank
4
1 mins
-
5
Sit Up
4
15 reps
-
6
Narrow Push Up
2
2
10 reps
8 reps
-
-
7
Bicycle Crunch
4
20 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Walking Lunge
4 Sets
12 Reps
-
2
Cossack Squat (Bodyweight)
4 Sets
10 Reps
-
3
Tricep Dip (Bodyweight)
4 Sets
15 Reps
-
4
Oblique Crunch
4 Sets
10 Reps
-
Day 1
1
Walking Calf Raise
4 Sets
15 Reps
-
2
Side Plank
3 Sets
20 Reps
-
3
Lunge (Bodyweight)
4 Sets
15 Reps
-
4
90/90 Hip Flow
4 Sets
12 Reps
-
5
Elevated Pigeon Stretch
1 Set
2 mins
-
6
Couch Stretch with Reachovers
1 Set
2 Reps
-
7
World's Greatest Stretch
1 Set
2 mins
-
Day 3
1
Supine Spinal Twist Stretch
1 Set
1 mins
-
2
Dead Bug
3 Sets
15 Reps
-
3
Plank
2 Sets
2 Sets
2 mins
1 mins
-
-
4
Burpee (No Push Up)
4 Sets
15 Reps
-
5
Skater Hop
4 Sets
16 Reps
-
6
Bulgarian Split Squat (Bodyweight)
4 Sets
20 Reps
-